maratoolOne-Arm Dumbbell Row
How to do the one-arm dumbbell row
- Choose a flat bench and place a dumbbell on each side of it.
- Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
- Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
- Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
- Lower the resistance straight down to the starting position. Breathe in as you perform this step.
- Repeat the movement for the specified amount of repetitions.
- Switch sides and repeat again with the other arm.
Muscles worked
The prime movers are the rhomboids and mid-trapezius, which draw the shoulder blades together and back down the ribcage.
Because more than one joint is moving, the work does not stay in one place: the biceps add force at the elbow; the lats keep the upper arm drawn in toward the torso; the deltoids stabilise the shoulder and add force at the top of the range.
Every exercise for:Middle backBicepsLatsShoulders
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the middle back too, using equipment this one does not:
- One-Arm Kettlebell Rowkettlebell
- One-Arm Long Bar Rowbarbell
- Rhomboids-SMRfoam roll
- Seated Cable Rowscable
- Smith Machine Bent Over Rowmachine
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 37 middle back exercises in this database, 21 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.